Thursday, 23 November, 2017
WARM UP – MOBILITY
1) 6-7 mins dynamic hips and shoulders
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2) BB warmup/technique primer – 3 sets, build each set as needed, but keep weights fairly light
3-position Muscle Snatch (high-hang, knees, floor – 1 rep from each position)
3 Overhead Squats
3 Snatch Balance
-Rest approx. 60 secs between sets-
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3) Review 3-pos Snatch
WOD A
3 Position Snatch
E2.5MOM x 6 sets: 1 x 3-pos Snatch (high-hang, knees, floor – you may drop after 2nd rep)
All sets in the 65-75% range today, we are looking for SPEED and crisp technique, DO NOT keep building to heavy/failure point
WOD B
Overhead Squat x 3
Overhead Squat x 4
Overhead Squat E2MOM x 6 sets:
Sets 1&2: 8 reps @ 65-70% of 3RM
Sets 3&4: 6 reps 75-80% of 3RM
Sets 5&6: 4 reps @ 85-90% of 3RM
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-Record heaviest set of 4, OHS x 3 is there for 3RM reference
ACCESSORY
3 Sets:
12 Single Arm Bent Over KB Rows + 100′ OH Carry per arm
10-12 Crossover 90/90’s
Optional Conditioning
3 Rounds:
500m Row
25 Double KB Goblet Squats (choose a weight that you can do UB or 2 sets max.)
